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Friday 4/21 WoD

20
Apr

Friday 4/21 WoD

SKILL/STRENGTH:
Row 2x1000m @ 9
Work: Rest 1:1 or alternate with partner.

TIMECAP: 20:00, GEAR: 3

SCALING GUIDE
For athletes who will row slower than a 2:30/500m pace, scale distance to 750m.

WOD:
As Far As Possible in 9 Minutes:
5 Toes-to-Bar
5 Pushups
10 Toes-to-Bar
10 Pushups
15 Toes-to-Bar
15 Pushups
Etc

GEAR: 2

SCALING GUIDE
Goal is for athlete to keep moving, not get stuck on one movement for too long. As such, scale rep scheme at coach’s discretion to 4-8-12-16…etc, 3-6-9-12…etc, 2-4-6-8…etc, or 1-2-3-4…etc.
Toes-to-Bar: Scale movement to straight hanging leg raise as high as possible, OR a toes-to-kettlebell variation appropriate to the athlete’s level of proficiency (https://www.youtube.com/watch?v=d5yQMplTevU)

 

EXTRA WORK:
1) Push Press 3×5, use 75% of 10RM

Notes
If athlete was not present for 10RM, they may perform that here instead. No down sets!

2) Power Clean 5×3

Notes
Add 5-15lbs to top weight from two weeks ago. If athlete was not present for that workout, they may perform that here instead.

 

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